Hydration guide for running

Water is indeed essential for all life on, in, and above the Earth. This is important to us because we are made up mostly out of water. Let’s discuss what water does for the human body and how to stay hydrated during running followed by some tips.

WATER AND THE HUMAN BODY

As we mentioned in the introduction, water is essential for life on Earth. That applies to everything that is living, from plants, animals all the way to humans. Some organisms consist of 90% of water, the human adult body for instance consists of up to 60% water. Can you imagine a day without having a single sip of water?

There are a number of essential functions that water serves to keep us going:

• Forms salivas

• Keeps mucosal membranes moist

• Allows body’s cells to grow, reproduce and survive

• Flushes body waste, mainly in the urine

• Lubricates joints

• Is the major component of most body parts

• Is needed by the brain to manufacture hormones and neurotransmitters

• Regulates body temperature (sweating and respiration)

• Acts as a shock absorber for the brain and spinal cord

• Converts food to components needed for survival - digestion

• Helps deliver oxygen all over the body

From different studies, we know that fat tissues do not have as much water as lean tissues. Because women have proportionally more fat in their bodies than men, women's bodies consist of less water than men (55% vs 60%).

There are 2 ways to get the water in our bodies, from drinking beverages and eating food. Being attentive to the amount you drink each day is important for optimal health. Most people drink when they’re thirsty, which helps regulate daily water intake. According to the National Academies of Science, Engineering, and Medicine, general water intake (beverages and foods) that meet most people’s needs are:

About 3.7L (125 ounces) each day for men

About 2.7L (95 ounces) each day for women

Roughly 20 percent of daily water intake people get from food, which leads us to 3L of beverage to drink for men and 2.12L for women each day.

You will have to increase your water intake if you’re exercising or living in a hotter region to avoid dehydration.

HYDRATION AND RUNNING

There are many benefits that come from proper hydration while running. From more energy and endurance to a decrease in recovery time after a long, challenging run. On the other hand, dehydration may lead to fatigue, headaches, decreased coordination, muscle cramping, or nausea. It may lead to more critical health issues such as heat stroke that can have serious consequences.

So, how much am I supposed to drink?

The general rule of thumb about running and hydration is to drink to the thirst. Easy, right? This can prevent under hydrating (which can lead to dehydration) and overhydration (which can lead to hyponatremia - low blood salt level due to abnormal retention).

In order to stay properly hydrated and get the best performance from your run, we can divide the hydration in 3 phases, before, during and after the run.

Before run - 450-500ml (15-17oz) 2 hours before

During run - 150-300ml (5-10oz) every 20 minutes

After run - 450-700ml for every pound (0.5kg) lost while running - this gets your fluid levels back to normal and can help with recovery

For those going on a short run (less than 45minutes), you can get through without drinking although carrying water with you is never a bad idea especially on hot days.

Every individual is different and the exact amount of water that is ideal for you depends on your sweat rate. The more you sweat, the more you need to drink. Listen to your body.